Every 30 seconds, someone in the US dies from heart disease. The emotional cost is massive. The financial cost, immense – greater than $252 billion a year. It's crucial that you monitor your heart health with your PCP. It’s also essential that you choose nutritious foods to support heart health permanently.
Heart health is evaluated by checking your lipids, meaning total cholesterol, LDL (the bad cholesterol) and HDL (the good cholesterol). Goals for these tests are:
Test Goals
Total Cholesterol <200
LDL <100
HDL >40 for men, > 50 for women
Total Cholesterol and LDL go up or down based upon the type of fat you eat and how much. HDL goes up or down mostly based upon exercise and choosing soluble fiber foods. Promote heart health with these recommendations:
1. Eat red meat only once a week.
2. Fish is rich in Omega 3’s; have it 3 days a week. Salmon, mackerel, haddock, white albacore tuna, anchovies and sardines are the best ones.
3. Choose white meat (no skin) chicken and turkey as well as ground chicken/turkey breast.
4. Keep whole eggs to 3/week.
5. Have at least one meatless meal weekly such as lentils, nut butter, tofu, & veggie-burgers.
6. Bake, boil, grill, poach, steam, broil, roast, air-fry, sauté, and stir-fry; just no deep frying.
7. Have ¼ cup of dry roasted nuts or seeds daily.
8. Pour yourself some red wine. For Men, keep to two 4- 6 oz. glasses a day and one glass for Women.
9. Pick oils such as olive, soybean, safflower, sesame and peanut oils which are abundant in heart healthy fat.
10. Opt for low-fat dairy over full fat.
11. Have 2 tbsp ground flaxseeds OR chia seeds (pre-soaked in a liquid for at least 20-30 minutes before using) once a day.
12. Daily have garlic and onion- they contain a naturally existing heart beneficial plant chemical called Allicin; cut them up and let them sit for at least 10 minutes before using.
13. Eat soluble fiber so it can bind with cholesterol in the GI tract, lowering what you absorb. Examples are oats, brown rice, apples, barley, black beans, broccoli, brussel sprouts, carrots, avocado and edamame.
14. Improve artery flexibility with dark green leafy veggies and berries
The bottom line is that keeping your heart strong means regularly making good choices. Start with buying heart nourishing foods. Next, prepare them in a healthful manner. Lastly make sure these foods wind up on your plate consistently. For more information, contact Jennifer for nutrition counseling. Jennifer sees clients for nutrition counseling in-person in Westfield and by phone or video. To make an appointment with Jennifer call (413) 579 – 5450 or email her at jen@jenthedietitian.com